Free UK delivery over £50, and 30 days to change your mind.Learn more
Sleep · Beginner

The Sleep Reset

With Zack Lam

A two-week reset for a wind-down that actually sticks.

The Sleep Reset rebuilds your evenings around a wind-down you can actually keep. Over five short lessons you will assemble a fifteen-minute sequence, set a sleep and wake window that holds at the weekend, and learn what to do on the nights sleep will not come. It is made for a real day, not a perfect one, so the habit lasts well past the two weeks it takes to build.

6 lessons· about 5 min· Read the first lesson free
Free
Free, and the certificate is the same one
No card needed. Certificate when you finish, verifiable by anyone with the link.

What you leave with

  • A wind-down sequence you can run in fifteen minutes
  • A consistent sleep and wake window that holds on weekends
  • A calmer relationship with the hours before bed

What you will learn

6 lessons, in the order you take them, about 5 minutes in all.

1Why consistency beats durationArticle · 1 min · Free preview
2Build your wind-downArticle · 1 min
3Light and the body clockArticle · 1 min
4The restless nightArticle · 1 min
5Make it stickArticle · 1 min
6Check what stuckQuiz · 2 min
Lesson 1 of 6 · Free to read

Why consistency beats duration

The single habit that moves sleep quality more than any gadget is a steady wake time, and you can start it tomorrow morning.

Pick a wake time you can keep every day of the week and let everything else settle around it.

The rest is free too.
Taught by

Zack Lam

3 courses · 13 learners

From here, go anywhere

MoveStrength FoundationsWith Zack Lam5 lessons · FreeRestoreThe Recovery HabitWith Zack Lam5 lessons · Free

Checked before they can publish

ORUS checks every teacher and club before a course of theirs can go live.

Bought here, watched anywhere

Buy on the web, watch on the web or in the app.

A certificate that means it

Issued on how much you actually watched, not on pressing a button, and verifiable by serial.

Common questions

How does the certificate work?
A certificate is issued once you have watched enough of the course, not when you press a button. Progress is counted against the real length of each video, and every quiz must be passed. Every certificate carries a serial anyone can verify.
Where do I watch it?
Courses are bought on the web and watched on the web or in the ORUS app. Your place is remembered, so you start where you stopped.
Who writes these?
Independent coaches and clinicians. Each course names the person teaching it, and nobody can publish one until ORUS has checked them.
Who checks these courses?
ORUS checks the person or the club before they can publish, not each course. Anything a learner reports is read by a person, and a course that breaks the rules is taken down.
Is this really free?
Yes, and no card is needed. You get the same lessons and the same certificate as a paid one.